Session 1: Pre-Test Day Ride

Workout overview

Duration: 1h 35m

Stress points: 54

Zone distribution

Z1: 1h 20m

Z2: 5m

Z3: 10m

Z4: -

Z5: -

Z6: 1m

84%

5%

11%

0%

0%

1%

This session is best done the day before your FTP test, however is optional. To get the best out of yourself in tomorrow's test, it is important that you ride today. You need to give the body some training stimulus without depleting your glycogen stores. The total ride time should be around 90 minutes, but you can shorten or extend as you wish.

Workout overview

Duration: 1h 13m

Stress points: 59

Zone distribution

Z1: 23m

Z2: 23m

Z3: 21m

Z4: -

Z5: 6m

Z6: 1m

31%

31%

29%

0%

8%

1%

The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. After that it's time to give it your all - and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.

Session 3: Low Cadence Zone 3 Steps

Workout overview

Duration: 1h 28m

Stress points: 80

Zone distribution

Z1: 35m

Z2: 5m

Z3: 48m

Z4: -

Z5: -

Z6: -

40%

6%

55%

0%

0%

0%

Warm up for 10 minutes, Zone 1, progressing into mid Zone 2. Then perform blocks of the following, with 4 minutes easy spinning in between efforts So Zone 3 at 8/10/12/10/8 minutes (4 minute recovery between each effort). Keep good form on the bike focusing on smooth, fluid power! Finish with 10 minutes easy Zone 1. This session is designed to work on your ability to generate power through torque - low cadence, high power efforts are something that every rider will benefit from.

Session 4: Split Zone 2/3

Workout overview

Duration: 1h 25m

Stress points: 69

Zone distribution

Z1: 28m

Z2: 38m

Z3: 20m

Z4: -

Z5: -

Z6: -

32%

44%

24%

0%

0%

0%

This session is designed to get you used to delivering power at a range of cadences. The low cadence efforts put the onus on your leg strength (through the high torque effort), the higher cadence efforts work your cardiopulmonary (heart and lungs) system. By training the extremities of the cadence ranges, you will be better adapt at riding to your self-selected range.

Session 5: Progressive Ramp

Workout overview

Duration: 1h 45m

Stress points: 75

Zone distribution

Z1: 54m

Z2: 31m

Z3: 20m

Z4: -

Z5: -

Z6: -

51%

30%

19%

0%

0%

0%

This will feel progressively harder as the session goes on. Ensure you are hydrated throughout and have good air circulation (use a strong fan!) as we don't want you overheating during this session! This type of session will work on your endurance capacity and ability to lift the power even when fatigued. Building both your lower level threshold and working on your FTP

Session 6: Zone 2 Cadence Changer

Workout overview

Duration: 1h 10m

Stress points: 49

Zone distribution

Z1: 24m

Z2: 46m

Z3: -

Z4: -

Z5: -

Z6: -

34%

66%

0%

0%

0%

0%

This session,similar to the strength-endurance efforts are designed to get you used to producing the power at different cadence ranges, the higher cadences work your cardiopulmonary system much more than a lower cadence effort. You will see your heart rate rise during the high cadence element despite the power remaining the same. This session is also good at simulating bunch-riding and having to accelerate your cadence quickly without changing power too much.

Session 7: Threshold Pushing

Workout overview

Duration: 1h 19m

Stress points: 68

Zone distribution

Z1: 43m

Z2: 13m

Z3: -

Z4: 24m

Z5: -

Z6: -

54%

16%

0%

30%

0%

0%

Start with a good warm up (10 minutes Zone 1, then 5 minutes Zone 2, 5 minutes Zone 3 followed by 5 minutes easy spinning). Then straight in at Threshold Pushing powers for 12 mins. Have 10 mins easy soft pedalling and repeat - warm down 15 minutes. This session is designed to increase your FTP from below. Working predominately aerobic metabolism. In time your body will become more comfortable at these powers and your FTP will increase.

Session 8: Over Unders

Workout overview

Duration: 1h 5m

Stress points: 63

Zone distribution

Z1: 34m

Z2: 6m

Z3: -

Z4: 20m

Z5: 5m

Z6: -

52%

10%

0%

31%

8%

0%

Start with a good warm up; 15 minutes progressing from Zone 1 into Zone 3, followed by 5 minutes easy spinning. The main session is 2 x 12 minutes, to be ridden as described below. Settle into a threshold pushing effort (same power from 'Session 4'), but after every 2 minutes ramp it up it for 30 seconds to a threshold pulling effort (Zone 5). Then back into pushing again. So, 2 mins steady-hard, then 30 seconds hard. Take 10 minutes easy spinning between the two sets. Warm down = 10 minutes easy Zone 1

Workout overview

Duration: 1h 59m

Stress points: 75

Zone distribution

Z1: 42m

Z2: 1h 17m

Z3: -

Z4: -

Z5: -

Z6: -

36%

64%

0%

0%

0%

0%

Unlike a previous session that was designed to work your low cadence power production, this session is designed to work your cardiopulmonary system and aerobic power development. These intervals are meant to be relatively low intensity and each of the efforts should feel comfortably hard but hardly comfortable! Remember to keep good form on the the bike focusing on smooth, fluid pedaling at 90+ RPM.

Session 11: Cadence Training

Workout overview

Duration: 1h 35m

Stress points: 63

Zone distribution

Z1: 24m

Z2: 1h 9m

Z3: 2m

Z4: -

Z5: -

Z6: -

25%

72%

2%

0%

0%

0%

This session is similar to the strength-endurance efforts and are designed to get you used to producing the power at different cadence ranges, the higher cadences work your cardiopulmonary system much more than a lower cadence effort. You will see your heart rate rise during the high cadence element despite the power remaining the same. This session is also good at simulating bunch-riding and having to accelerate your cadence quickly without changing power too much.

Session 13: Extended Zone 2-3

Workout overview

Duration: 1h 40m

Stress points: 77

Zone distribution

Z1: 27m

Z2: 43m

Z3: 30m

Z4: -

Z5: -

Z6: -

27%

43%

30%

0%

0%

0%

This session is designed to get you used to delivering power at a range of cadences. The low cadence effortsput the onus on leg strength while the higher cadence efforts work your cardiopulmonary system. By training the extremities of the cadence ranges, you will be better adapted for riding in your natural range. These long steady efforts can be pretty monotonous but are a very good way to improve your cycling efficiency at the power you will spend most of your time riding.

Session 14: Hill Reps #2

20min from 35 to 85% FTP

5min @ 40% FTP

6x 5min @ 90% FTP,5min @ 40% FTP

Workout overview

Duration: 1h 25m

Stress points: 62

Zone distribution

Z1: 45m

Z2: 6m

Z3: 4m

Z4: 30m

Z5: -

Z6: -

53%

8%

4%

35%

0%

0%

This is progression from our last hill rep workout. In other words, more efforts! Remember to keep your upper body quiet and focus on nice, round pedaling from your legs and glutes while keeping a strong core.

Aim for a 60-70 RPM cadence for the efforts and 90+ for everything else.

Session 15: 20/40 Hill Reps

20min from 35 to 82% FTP

5min @ 40% FTP

4x 5min @ 100% FTP,5min @ 40% FTP

Workout overview

Duration: 1h 5m

Stress points: 52

Zone distribution

Z1: 35m

Z2: 7m

Z3: 3m

Z4: 20m

Z5: -

Z6: -

55%

10%

4%

31%

0%

0%

IMPORTANT: Start the first 20 seconds of each minute of every 5 minute interval out of the saddle maintaining the power and cadence targets to the best of your abilities.Try not to spike the power and keep your pedaling smooth.

We want to see smooth power throughout each 5 minute effort despite being out of the saddle for the first 20 seconds of each and every minute of the interval.

Session 16: Threshold Pushing #2

Workout overview

Duration: 1h 22m

Stress points: 76

Zone distribution

Z1: 35m

Z2: 11m

Z3: 4m

Z4: 32m

Z5: -

Z6: -

43%

13%

5%

39%

0%

0%

This session is designed to increase your FTP from below, working predominately on your aerobic metabolism. In time, your body will become more comfortable at these powers and your FTP will increase. Note: Don't be tempted to over do it on these efforts. You'll want to push the power and may feel as though you're in no-man's land, not easy, not hard but this is exactly what we want. This isn't supposed to be an "eyeballs out" session as those are still to come!

Session 19: Pre-Test Day Ride

Workout overview

Duration: 1h 35m

Stress points: 54

Zone distribution

Z1: 1h 20m

Z2: 5m

Z3: 10m

Z4: -

Z5: -

Z6: 1m

84%

5%

11%

0%

0%

1%

This session is best done the day before your FTP test. To get the best out of yourself in tomorrow's test, it is important that you ride today. You need to give the body some training stimulus without depleting your glycogen stores. The total ride time should be around 90 minutes, ensure that you do at least 70 min to receive credit for the workout.

Workout overview

Duration: 1h 13m

Stress points: 59

Zone distribution

Z1: 23m

Z2: 23m

Z3: 21m

Z4: -

Z5: 6m

Z6: 1m

31%

31%

29%

0%

8%

1%

The standard FTP test starts off with a long easy warmup, a few ramps, and a 5 minute effort to get the legs pumping. After that it's time to give it your all - and go as hard as you can for 20 solid minutes. Pace yourself and try to go as hard as you can sustain for the entire 20 minutes - you will be scored on the final 20 minute segment.

Session 21: Over Under Session

Workout overview

Duration: 1h 10m

Stress points: 75

Zone distribution

Z1: 12m

Z2: 23m

Z3: 5m

Z4: 24m

Z5: 6m

Z6: -

17%

33%

8%

34%

9%

0%

Progressing on from a previous session with the increased duration, you should hopefully have a slightly higher FTP than when you first embarked on the Canyon SRAM journey, making this session even harder! This session is designed to 'push' and 'pull' your FTP. The pushing element should feel manageable. The first few 30 seconds of pulling in each effort will feel comfortable, by the end of each interval you should be struggling! Maintain good form on the bike with the power changes, try and maintain a steady cadence regardless of the power changes.

Workout overview

Duration: 1h 17m

Stress points: 85

Zone distribution

Z1: 17m

Z2: 23m

Z3: 5m

Z4: 18m

Z5: 6m

Z6: 8m

22%

30%

6%

23%

8%

10%

This is a very tough session and not many people are able to complete it on first attempt - so don't be disheartened if you cannot. It is designed to stretch you to your fullest - taking you to your upper limit of aerobic powers and forcing you to recover at your threshold. Ensure you have a good quality, powerful fan during this session, you WILL get hot and you will need good airflow on the indoor trainer.

Workout overview

Duration: 1h 29m

Stress points: 107

Zone distribution

Z1: 17m

Z2: 23m

Z3: 5m

Z4: 24m

Z5: 12m

Z6: 8m

19%

26%

5%

27%

13%

9%

This is a very tough session and not many people are able to complete it on first attempt - so don't be disheartened if you cannot. It is designed to stretch you to your fullest - taking you to your upper limit of aerobic powers and forcing you to recover at your threshold. Ensure you have a good quality, powerful fan during this session, you WILL get hot and you will need good airflow on the indoor trainer.

Session 24: Threshold Pulling

Workout overview

Duration: 1h 23m

Stress points: 72

Zone distribution

Z1: 43m

Z2: 14m

Z3: 2m

Z4: -

Z5: 24m

Z6: -

52%

16%

3%

0%

29%

0%

Recovery period is only short, so make sure you make the most of it, keep the legs spinning (but back off the power as much as possible), try not to slump over the bars, remain upright and ensure you have a good airflow and full bottle of drink for this one!

Workout overview

Duration: 1h 39m

Stress points: 102

Zone distribution

Z1: 14m

Z2: 35m

Z3: 25m

Z4: -

Z5: 25m

Z6: -

14%

36%

25%

0%

25%

0%

Recovery period is only short, so make sure you make the most of it, keep the legs spinning (but back off the power as much as possible), try not to slump over the bars, remain upright and ensure you have a good airflow and full bottle of drink for this one!

Session 27: MAP 30/30

Workout overview

Duration: 1h 25m

Stress points: 99

Zone distribution

Z1: 18m

Z2: 43m

Z3: 4m

Z4: -

Z5: -

Z6: 20m

21%

50%

5%

0%

0%

24%

Don't go out too hard - the first 2-3 minutes of the 10 will feel comfortable, by the end you won't be quite as comfortable. Try and keep the 30 seconds 'off' with the legs still producing the power. Don't let off the gas completely!!

Week 1/1 Zwift Zone 3 Leg Work

Workout overview

Duration: 1h 5m

Stress points: 50

Zone distribution

Z1: 18m

Z2: 17m

Z3: 30m

Z4: -

Z5: -

Z6: -

27%

27%

46%

0%

0%

0%

Let's build some leg strength! These high torque efforts at a sustainable power will increase your ability to generate force in races. After a 10 minutes warm-up in Zone 1-2, begin with the first effort - 10 minutes at Z3 with a low cadence (65-75rpm). Ride 5 min recovery and then repeat 2 more times. 3 x 10 min efforts. Tips: Remain seated through efforts. Don't go all out! This is a controlled effort. It should be comfortably hard, but hardly comfortable!

Week 2/1 Split Zone 2/3

Workout overview

Duration: 1h 20m

Stress points: 56

Zone distribution

Z1: 31m

Z2: 19m

Z3: 30m

Z4: -

Z5: -

Z6: -

39%

24%

38%

0%

0%

0%

This session is designed to get you used to delivering power at a range of cadences. The low cadence work focuses on leg strength and the higher cadence trains your heart and lungs. Begin with a warm-up of 20 minutes, rolling into eed a 10 min Z2 block at a high cadence (95-100 rpm), followed by a recovery (5-10 minutes, depending on when you are ready). Then perform the Z3 strength endurance effort, 10 minutes at 70 rpm, followed by 10 min at 90-95 rpm. Do this by lowering the gear but maintaining the power. Once you're comfortable, you can break up into 5 minute splits - eg. 5 min at 70 rpm, 5 min at 95 rpm, etc.

Week 4/1 Zwift Threshold Push

Workout overview

Duration: 1h 46m

Stress points: 94

Zone distribution

Z1: 28m

Z2: 37m

Z3: 5m

Z4: 36m

Z5: -

Z6: -

26%

35%

5%

34%

0%

0%

Today's session is designed to increase your FTP by working at a hard, sustainable power.Start with a solid 15 min warm-up then 5 min at Z3. Ride easy 5 min before the first effort. Do 3 X 12 min efforts in Z4/Z5, resting 10 min between each effort. You should aim for 10-15 watt below your FTP. This is as mentally demanding as it is physically!

Week 1 - Pushing Week

Workout overview

Duration: 1h 58m 5s

Stress points: 126

Zone distribution

Z1: 25m

Z2: 39m

Z3: 5m

Z4: 48m

Z5: -

Z6: -

22%

33%

5%

41%

0%

0%

This should be a manageable session, tough mentally as much as physically. Ensure you have enough bottles for rehydrating and a good air supply, ideally you will complete this session straight through without needing to get off the bike to refill bottles etc.

Workout overview

Duration: 1h 35m

Stress points: 101

Zone distribution

Z1: 17m

Z2: 43m

Z3: 6m

Z4: -

Z5: 30m

Z6: -

17%

45%

6%

0%

32%

0%

Begin with a good warmup (this is a tough session, so ensure you warm up well). Ensure you are fuelled and hydrated throughout with a good airflow. Don't bail! It gets mentally easier as the efforts get shorter!

Week 3 - Crit Power Test

20min from 25 to 90% FTP

2min @ 100% FTP

5min @ 50% FTP

3min free ride

10min @ 50% FTP

Workout overview

Duration: 40m

Stress points: 23

Zone distribution

Z1: 26m

Z2: 5m

Z3: 7m

Z4: 2m

Z5: -

Z6: -

64%

12%

18%

5%

0%

0%

The efforts starts with a 20 second all out sprint (the idea is to ride this 20s as hard as you can and ignore the fact that you have to continue riding for a further 2min 40sec). as you begin to fade on the sprint, you will need to gradually reduce your gearing to maintain a cadence of around 90rpm, all whilst pushing as much power as you possibly can!. this will feel like a very long 3 minutes. the key is to not bail on the effort! regardless of how much your power fades throughout the effort, you MUST finish it.

Workout overview

Duration: 1h 35m

Stress points: 100

Zone distribution

Z1: 18m

Z2: 43m

Z3: 4m

Z4: -

Z5: 30m

Z6: -

19%

45%

4%

0%

32%

0%

This is a hard session, make sure you are suitably motivated - the reduction in recovery time will get on top of you and is often around the 3 minute intervals that riders start to crack - push through it!